饮食有节，脾土不泄。调息寡言，肺金自全。动静以敬，心火自定。宠辱不惊，肝木
以宁。恬然无欲，肾水自足。
人生之精，每生于子时。此时盘膝正坐，手齿俱固，先提玉茎如忍小便状，鼻即收气
有声，直至丹田始满，口始微微放气，一放一收，要想脐中出入，每行七次。或阳举，亦以
此法行，自倒矣，收气宜长而洪，放气宜微而缓。
凡运气，必先提谷道如忍大便状，鼻即收气，存想从背脊逆上泥丸，注意顷之，鼻方放
气，即想下归丹田。
《内经》云∶人身背项下七节之旁，内有小心。小心者，命门也，男子藏精，女子系胞，
常借胃土之功，胃弱则不能振精。精者，五谷之华，凡不寐、多思、手心热耳鸣、目眩诸火症
，皆相火也。治之之法，一搓一兜，左右换手，九九数足，真精不走。一日之内，辰戌丑未
四时，食后净室端坐，鼻收气闭住，左手将外肾连囊向上紧兜，右手在脐之上，心之下，用力
横搓，默数三十遍，气急，口作嘻字吐出，调息再行，如此九次。却换右手兜，左手搓，亦九
次。久行脾胃大健，精力强壮，饮食多进。
昔人谓大饱则脏气不流通，因生众疾，故中年人以节饮食为本。又云食取补气，不饥则已，
过饱而以药物消化，尤伤和气。只须闭口，用脐下转气，左七右八，名为翻江倒海，如此不计遍
数，自然嗳气，而饱者宽矣。又直下一口气，名为凿山开道，用之大验。东坡云∶脾胃恶湿。水
饮宜少，脾胃恶寒，生冷宜节。
饮食有节制，脾土（脾胃）就不会泄泻。调节呼吸、少说话，肺金（肺脏）自然保全。动静之间保持恭敬谨慎，心火（心经之火）自然安定。面对宠爱或侮辱都不惊慌，肝木（肝脏）自然安宁。心境恬淡、没有欲望，肾水（肾脏）自然充足。
人的精气，通常在子时产生。此时盘腿正坐，牙齿咬合固定，先提起阴茎，像忍小便的样子，鼻子吸气发出声音，直到丹田充满为止，嘴巴才微微呼气，一呼一吸，意念集中在肚脐中的出入，每次练习七次。如果发生阳举（勃起），也用这种方法练习，阳气自然会消退。吸气应该长而洪大，呼气应该轻微而缓慢。
凡是运气（导引行气），必须先提肛门，像忍大便的样子，鼻子吸气，存想气息从背脊逆向上升到泥丸宫（头部），注意力集中片刻后，鼻子才呼气，随即想象气息向下回归丹田。
《黄帝内经》说：人身背部项下第七节脊椎的旁边，里面有“小心”。所谓“小心”，就是命门穴，男子在此藏精，女子在此系胞（子宫）。常需借助胃土（脾胃功能）的作用，胃气虚弱则不能振奋精气。精，是五谷精华的体现。凡是失眠、多思虑、手心发热、耳鸣、目眩等各种火症，都是相火（寄居于肝肾的虚火）。治疗的方法是，搓揉和兜摄，左右换手，数到九九八十一遍，真精就不会流失。一天之中，在辰时、戌时、丑时、未时这四个时辰，饭后在干净的房间端正坐姿，鼻子吸气憋住，左手将外肾连同阴囊向上紧紧兜住，右手在肚脐之上、心脏之下，用力横向搓揉，默数三十遍，如果气急，口中发出“嘻”的声音吐出，调整呼吸后再进行，如此重复九次。然后换右手兜摄，左手搓揉，也是九次。长期坚持，脾胃会非常强健，精力强壮，饮食也能多吃。
古人说，吃得太饱会导致脏腑之气不流通，从而产生各种疾病，所以中年人应以节制饮食为根本。又说食物摄取是为了补气，如果不饿就算了，吃太饱后用药物来消化，尤其会损伤和气（人体正常的生理机能）。只需闭口，用脐下转动气息的方法，向左转七次，向右转八次，名为“翻江倒海”，这样不计较遍数，自然会打嗝，吃饱后的胀满感就会消除。又有一法，直顺地呼出一口气，名为“凿山开道”，使用效果显著。苏东坡说：脾胃厌恶湿气。饮水宜少，脾胃厌恶寒气，生冷食物宜节制。
Diet should be regulated; then the Spleen Earth (Spleen and Stomach) will not suffer from diarrhea. Regulate breathing and speak less; then the Lung Metal (Lungs) will naturally remain intact. Maintain reverence in movement and stillness; then the Heart Fire (Heart Yang/Fire) will naturally settle. Remain unperturbed by favor or disgrace; then the Liver Wood (Liver) will naturally calm down. Be tranquil and desireless; then the Kidney Water (Kidneys) will naturally be sufficient.
The essence of human life is often generated during the Zi hour (11:00 PM - 1:00 AM). At this time, sit cross-legged with legs straight, fix the teeth, and first lift the penis as if holding back urine. Inhale through the nose with a sound until the Qi fills the Dantian (Lower Abdomen), then exhale slightly through the mouth. One inhalation and one exhalation, focusing on the entry and exit at the navel. Practice this seven times. If an erection occurs, apply this method to make it subside. Inhalation should be long and robust; exhalation should be slight and slow.
Whenever practicing Qi circulation, first lift the anus as if holding back stool. Inhale through the nose, visualize the Qi moving upward against the spine to the Niwan Palace (top of the head). Focus for a moment, then exhale through the nose, visualizing the Qi descending back to the Dantian.
The *Neijing* states: "Beside the seventh vertebra below the neck on the back, there is the 'Small Heart'." The "Small Heart" refers to the Mingmen (Gate of Life). In men, it stores essence; in women, it connects to the uterus. It often relies on the function of Stomach Earth (Spleen and Stomach). If the Stomach is weak, it cannot invigorate the essence. Essence is the brilliance of the five grains. Symptoms such as insomnia, overthinking, heat in the palms, tinnitus, and dizziness are all manifestations of Ministerial Fire (Xiang Huo, a type of deficient fire residing in the Liver and Kidneys). The treatment method involves rubbing and scooping, switching hands left and right, counting up to eighty-one (9x9), so that true essence does not leak. Within a day, during the Chen, Xu, Chou, and Wei hours, after meals, sit upright in a clean room. Inhale through the nose and hold it. Use the left hand to tightly scoop the external genitals and scrotum upwards. Use the right hand to rub horizontally with force above the navel and below the heart. Count thirty silently. If breath becomes急促 (rapid), exhale through the mouth making a "Xi" sound, regulate breathing, and repeat. Do this nine times. Then switch: right hand scoops, left hand rubs, also nine times. Long-term practice strengthens the Spleen and Stomach greatly, boosts energy, and increases appetite.
Ancients said that overeating causes stagnation of Zang-Fu Qi, leading to various diseases. Therefore, middle-aged people should base their health on dietary moderation. It is also said that food supplements Qi; if not hungry, do not eat. Digesting overeating with medicine especially damages Harmonious Qi (normal physiological function). Simply close the mouth and rotate Qi below the navel: seven turns to the left, eight to the right. This is called "Turning Rivers and Seas" (Fan Jiang Dao Hai). Repeat without limit until belching occurs, relieving fullness. Another method is to exhale a single straight breath, called "Chiseling Mountains and Opening Paths" (Zao Shan Kai Dao), which is highly effective. Su Dongpo said: The Spleen and Stomach dislike dampness. Drink water sparingly. The Spleen and Stomach dislike cold; avoid raw and cold foods.